Jay's First Show

[0jay0]

2-21-13 Thursday

Lats and Delts
-Started Lower Calories

Pullups
0x7
0x6
0x6

WG Pulldowns
x12 x10 x8

UG Pulldowns
x12 x10 x8

CG Pulldonw
x12 x10 x8

Dumbbell Shoulder Press
50
65
70
60

Dumbbell Upright Rows
40
45
50 Dropset into Side Laterals

Side Laterals
25
25
20

Strict Laterals
17.5
17.5

Front Barbell Raise
30
30
20
20

BO Dumbbell Raise
15
15
15

Reverse Pec Deck
75
90
75 Dropset

Lying Laterals
12
10

[0jay0]

2-22-13 Arms and Forearms

210 lbs!
-Feel very drained on diet. Face is staring to sink in.

Decline French Press
60x12
80x14
90x12
100x10
100x8

Standing French Press
60x18
70x16
80x12
60x15

Special Pushdown
4 sets

One arm Reverse Pushdown
3 sets

Barbell Curls
60
80
90
80

Hammer Curls
40
45
40

Conc. Curls
30
30
30

Reverse Curls
60
50
50
40
40

Behind The Back Barbell Reverse Wrist Curls
95
115
95 Dropset

Reverse Wrist Curls
4 supersets w/ wrist curls

[0jay0]

2-23-13 Legs, Calves, Abs

210 Lbs
Notes: A Little Weak on Squats today. Hack Squats not effective right now. Try going back to Front Squats to pump up my lower quads. Calves were very strong today.

Seated Calf Raise
90x15
135x25
180x15
205x12
225x8

Toe Press
270x30
360x25
450x20
540x15 Double Drop Set

Squats
135x12
185x12
185x10
185x9
135x12

Hack Squats
3 sets

Leg Press
2 sets wide
3 sets Close

Leg Extensions
80x15
90x13
100x12

Lying Leg Curls
60
70
60
50

Seated Leg curls
135
135
135

[0jay0]

2-25-13 Back and Traps

Deads
135x12
225x12
275x10
315x6

Barbell Rows
135x18
185x12
185x10
135x15

T Bar Rows
90x18
135x15
135x12

WG Cable Row
3 sets

Hammer Row Close
3 plates
2 plates
1 plate

Dumbbell Shrugs
80
90
100

Cambered Barbell Row and Shrugs
3 Supersets

[0jay0]

2-26-13 Chest and Abs

209 lbs
-Weight finally going down
-Diet changes ffrom 2-21-13 are working

Incline Cable Flys
5 sets

Incline Dumbbell Press
4 sets

Incline Barbell
4 sets

Barbell
3 sets

Hammer Incline
2 sets

Dumbbell Pullover
3 sets

Cable Crunches
4 sets

Lying Knee Lifts and Swiss Ball Crunch
4 supersets

[0jay0]

2-27-13 Legs
207.5 lbs!! New low

-Picked show date. 6-8-13 INBF Natural CT Championships

Dumbbell Front Squats
30x15
30x15
35x12

Squats
135x12
185x14
185x12
225x8
135x15

Lying Leg Curls
40
30
30 Dropset

Leg Extensions
60
60
60

Hypers.
3sets

Notes: Very Fatigued and Depleted today. Need to Get more sleep. Keep Dumbbell Front squats-they gave me a ridiculous pump.s

[0jay0]

2-28-13 OFF
209 lbs
-Very tired
-Prepping for a studio recording this Weekend

[0jay0]

3-1-13 Friday OFF
207.5 lbs

-lost 10.5 lbs in 2 months.
-Dieting in early February was not very effective.
-Time to monitor weight loss more closely

[0jay0]

3-2-13 Saturday Lats and Delts

207 lbs. 14 weeks out

WG Pullups
3 sets

RG Pullups
3sets

CG Pullups
2 sets

Double Cable Pulldowns
4 sets

Standing Barbell Press
5 sets

Upright Rows
4 sets

Lateral Raises
6 sets

BO Lateral Raise
4 sets

Single Cable Lateral Raise
2 sets

[0jay0]

3-3-13 Sunday Arms

Barbell Curls
5 sets

Hammer Curls
3 sets

Con. Curls
3 sets

Lying French Press
4 sets

Standing French Press
4 sets

Cable Pushdowns
4 sets

[0jay0]

3-4-13 Monday Chest

Incle Barbell
135
155
165
155
135

Incline Dumbbell
70
60
65
60

Dumbbell Flys
45
50
50

Incle Cable Flys
5 sets

Dumbbell Bench
50
50

Notes: Strength down. Excellent pump.

[0jay0]

3-5-13 Calves, Back and Traps

207.5 lbs

Standing Calf Raise
250
350
400
450

toe Press
270x25
360x25
450x21
540x16
360 Dropset

WG High Cable Row
120x14
130x12
140x12
100 Extra Wide

Barbell Rows
135x16
155x14
185x10
185x8

T bar Rows
90x16
115x12
135x8
90x12

Barbell Shrugs
135x18
185x12
205x10
225x8

Dumbbell Shrugs
100x10
110x8 Dropset
60
50

Hypers
0x20
25x15
0x15

Seated CG Cable Row
2 sets

Notes: Too tired for Deadlifts from weekend in nyc.

[0jay0]

3-16-13 Lats and Delts
208 lbs.
-Coach said go up to 1 hr a day of posing and add some aerobic work

WG Pulldowns
3 sets

WG Behind neck Pulldown
3 sets

CG pulldown
4 sets

Seated Dumbbell Press
55x15
60x12
65x12
70x10
75x7

Cheat Dumbbell Laterals
25x15
30x11

Machine Laterals
4 sets

Cable Front Raises
4 sets

Reverse Pec Deck
70
85
85

BO Dumbbell Raise
12
10
10
Superset w/
Strict Dumbbell Lateral Raise
15
15
12.5

[0jay0]

2-7-12 Thursday Rest Day
206.2 New low!!!

Ordered my 20 lbs. of Flounder to pick up tomorrow

[0jay0]

Hey guys. I've decided to delete this Journal. Prep has turned out to be way more time consuming than I could have imagined. I still intend to compete next month, but a day to day log is not going to happen, at least until I have a smart phone. So thanks for the support, and I'll catch you guys next time around! Feel free to follow me 0Jay0 and I'll post results/pictures!